Mama's Lower Body Circuit

Mama’s Lower Body Circuit

Full leg and glute workout for new Mamas

what you will need:

- a mat

- water

- resistance band (or dumbbells to mix things up!)

- a timer (the “Seconds” or “Seconds Pro” apps work great!)

Warm-Up

3 Sun Salutations     

1 minute Tipsy

1 minute Walking Jacks

1 minute Sumo Squat

30 seconds Sumo Squat Pulse

Get Your Heart Rate Up!

15 Jumping Jacks – try to jump these, but listen to your body if your pelvic floor can tolerate it. If not, switch to walking jacks.

10 Push-Ups – start on your toes! You can always drop to your knees if needed.

20 Mountain Climbers – keep your hips low! One rep = both feet!

20 Bicycle Crunches – opposite elbow and knee meet. Every “meet” = one rep.

Toning Intervals!

45 seconds work : 15 seconds rest

Squat with Biceps Curl – use resistance band or dumbbells

Pendulum Lunges – 1^st set all on one leg, switch for 2nd set

Shoulder press – use resistance band or dumbbells. 1^st set all the same arm, switch for 2nd set

Side Lunge w/ Knee Up – 1^st set all on one leg, switch for 2nd set

Deadlift with Upright Rows – use resistance band or dumbbells

Single Leg Squats – focus on balance. 1^st set all on one leg, switch for 2nd set

Repeat “Get Your Heart Rate Up!”

2^nd set of “Toning Intervals!”

Repeat “Get Your Heart Rate Up!”

Core

Row Your Boat (twice through song) – v-sit holding baby and rocking side to side

1 minute Kneeling Superwomans – on all fours extending opposite arm and leg. Alternating with control.

Stretch!